Upper East Side

Mobility: Try these mobility and activation drills from CrossFit Invictus for the thoracic spine, shoulders and scaps before you go overhead or start your handstand work.

Warm Up
2 rounds:
50 single unders
2 wall walks to :10 handstand hold
10 push ups
10 hollow rocks + :15 hollow hold

Skill
Every 3:00 for 4 rounds:

Level 3 – 50 double unders + 15-20’ handstand walk + 7-10 strict handstand push ups
Level 2 – 30 double unders + :20 handstand hold + 4-6 strict handstand push ups
Level 1 – 10-20 double unders or attempts + :15 handstand hold + 3-5 handstand push ups or scale

Level 1:
10 or fewer unbroken double unders
0-4 full ROM strict hspu

Level 2:
20-40 unbroken double unders
4-8 full ROM strict hspu

Level 3:
50+ unbroken double unders
8+ full ROM strict hspu
10’+ HS walk

Conditioning
3 x 5:00 AMRAP:
4 snatches (135/95)
8 lateral burpees over bar
12 KBS (53/35)